Starting by drinking eight glasses of water daily is an excellent way to stay hydrated; however, that alone won’t do.
Water provides many bodily functions, from lubricating joints and eyes to transporting nutrients and waste through the system. Drinking enough fluids when exercising, sweating heavily or being sick is especially essential.
1. Eat Water-Containing Foods
Dehydration requires replenishing both physical and dietary fluids through both drinking water and eating foods with high water content; such foods also help provide your body with essential vitamins and minerals.
Milk is not only an excellent source of hydration; it is also an abundant source of calcium, potassium and magnesium (26). Milk can easily be added into any diet whether through breakfast cereal or recipes such as this Mango and Cucumber Salad recipe.
Thirst isn’t always a reliable indicator of dehydration; to accurately monitor it, use urine color as an indicator: dark yellow/amber means you need more fluids while pale yellow indicates you’re well hydrated (27). Iceberg lettuce contains nearly 100% water and only 8 cal per cup (254g), making it easy to add to salads and sandwiches with minimal calories added (and boasting vitamin K, folate and potassium benefits as added bonuses!
2. Drink a Glass of Water Before Eating
Studies show that even mild dehydration, just 2% fluid loss, can affect cognitive function and mood negatively. Simply adding more water into your routine is an easy and inexpensive way to improve energy, fight fatigue, and gain mental clarity.
Your urine should have a pale yellow hue to indicate you’re sufficiently hydrated. Drinking plenty of water during the day may also help prevent constipation and keep you hydrated.
Water can help manage weight by making you feel full, which in turn prevents overeating. Drinking a glass of water before each meal has also been proven to improve eating habits by decreasing hunger and cravings, according to registered dietitian Melissa Mitri. For added flavor and extra hydration try adding lemon or lime, some berries, or natural fruit juice with no added sugar; otherwise it is best to opt for drinks which dehydrate such as alcohol, coffee and tea which could deplete essential fluid reserves in your body.
3. Drink a Glass of Water After Eating
Nutritionist Bhakti Arora Kapoor notes that water is necessary for digesting food, supplying essential nutrients, removing waste products and maintaining healthy hair and complexion. Drinking enough water also prevents dehydration – leading to unclear thinking, mood swings, overheating or constipation as a result of dehydration.
Hydration is essential to sports, work and leisure activities alike; don’t wait until you feel thirsty before drinking water; dehydration begins long before thirst sets in. For maximum performance during workouts that are intense or sweaty, ensure to hydrate in advance – drinking large volumes right before exercise may lead to uncomfortable sloshing and bloating!
Drinking caffeinated drinks and alcohol won’t keep you hydrated; in fact, they can contribute to dehydration. Instead, water, diluted juices, and non-alcoholic beverages provide optimal hydration; even though these drinks don’t give as much benefit for this purpose as water does, they still help increase fluid intake throughout the day.
4. Drink a Glass of Water Before Bed
Maintain your hydration levels throughout the day by drinking regular, balanced glasses of water throughout the day – aim for eight glasses, setting reminders or using apps that track water intake to stay on track with this goal.
Many people notice they become thirstier just before sleeping, which could be a signal that their bodies need additional fluids before sleep. If they find themselves frequently awakening during the night to use the bathroom, this may indicate dehydration which could compromise quality of restful restful sleep.
Dehydration symptoms include dry skin, thirsty mouths, dark urine and headaches. If these are present for you it is crucial that you seek medical advice in order to identify their source and treat accordingly – keeping hydrated can improve overall health while decreasing chronic disease risks; ultimately saving money on healthcare expenses down the line!